Top 5 penis exercises to do in 30 minutes

Many men constantly worry about not having a good size penis that is hard enough to satisfy their partner and build a stable and enjoyable relationship. This problem leads to low self-esteem and even failure in some relationships. It is therefore important to exercise your penis to make it “long and hard”.

The basic principle that underlies the penis enlargement method naturally is simple: the human penis consists mainly of three “channels” that run through its entire length (you can feel them to the touch, under the skin, while the penis is erect).

These channels are called corpora cavernosa(see images below): one on each side and one on the lower side of the penis, which contains the urethra (the small tube through which seminal fluids pass before being expelled) and connects it to the glans, or head of the penis.

how does penis exercises work

When we have an erection, the nervous system pushes the blood into the blood vessels of these channels forcing them to fill and expand: these channels, dilating, cause the erection of the penis. The size and rigidity of the penis in erection can also vary from person to person, but it is always caused by the increased blood flow to the penis: the more blood can flow, the longer, harder and healthier the penis is.

A weak erection, therefore, is simply caused by an insufficient flow of blood into the penis. If we can increase the normal blood supply to the penis during an erection, we will increase the rigidity of the erection accordingly.

Here are 5 simple penis enlargement exercises that will help you ‘buy’ a few inches more. If done regularly they allow you to increase the size by about 2 centimeters in 2/3 weeks. The exercises are done 5 days a week. They also give a little help in case of premature ejaculation (I said ‘little help’ because in reality the exercises to control ejaculation are other). Let’s get started:

1. Jelqing Exercises

jelq exercisesThis is one of the penis enlargement exercises most popularized by men than any other, thanks to the effectiveness of those who practice it frequently since good results are seen in most cases.

Jelqing has been practiced in ancient Europe and Asia. It’s worth a read if you’re interested in penis exercise history.

These exercises serve to enlarge the penis as a whole. To make the penis fatter you should do the repetitions slowly. While the repetitions usually last 2-3 seconds, to boost the thickness the repetitions should last between 4-5 seconds.

It can also be said that Jelqing helps the member become more erectile, improving your sex life as well as working to increase in size.

  • Before doing this exercise, first, perform preheating so that the penis goes into its erectile function.
  • You must also place both hands around the penis so that you hold it well and you can perform the movement from top to bottom.
  • I also recommend that you do it delicately so that you are not going to feel any kind of discomfort or otherwise, you will not be doing the job as it should be.

2. Kegel exercises

This is an excellent exercise when having sexual intercourse because it allows you to contract the muscles thus avoiding premature ejaculation.

The purpose of these exercises is to increase the amount of blood that you pumping in the direction of the head of the glans and thus force the tissues to stretch and with that the thickness increases.

You must know this type of exercise since you can do it from any place where you are because you only have to press and contract the muscles with which the blood circulation will flow better and you will be able to increase the size of the penis and the firmness of the erection.

Its main benefits are:

  • This exercise increases your sexual pleasure and manages to increase your penis.
  • The best of all is that you can do it from anywhere, without fear of being seen because you simply have to make contractions in the pelvic muscle.
  • You can practice it repeatedly, whenever you want to see effective results.

3. Penis Stretching Exercises

This type of exercise allows the penis to increase rapidly, thanks to the different movements that you must do to see good results in the short term.

The principle is very simple and is based on milking movement so you have this mental image, that imitating the movement can do.

  1. Hand Position: The exercise is done with the thumb and forefinger, the pressure must be something strong, so it does not look like anything like the movement of masturbation.
  2. The path: The milking movement should be carried out from the bottom and right to the beginning of the glans and in one direction only, so that, returning to the base loose penis. Try not to achieve full erection, even if the exercise is effective if it is semi-erect.
  3. Procedure: You must be a strong and constant movement, from the root to the beginning of the glans. Every move every two seconds and repeat 10 times. After a few seconds leave the penis to relax and continue. The routine should be practiced for 20 minutes.
  4. Exercises: Follow a routine exercise that is based on contraction and stretching, spending only 15 to 25 minutes a day will help you develop an entirely natural way the size of the penis.

Get increase the size of his penis in just eight weeks is possible, but accurate to be consistent, patient, persevering, and have enough willpower.

Stretching should be done carefully so that you do not mistreat the limb, just as you have to stretch the tissues well to the part of the glans and press it, that’s where you will get the blood circulating better, greatly enlarging the penis.

In this sense, it can be said that the stretching of the penis has to be done daily, making circular movements and stretching it up and down repeatedly, allowing it to become stronger and erectile.

penis stretcherPenis stretching can also be done with a penis stretcher, it’s a lot more effective but it does also require more time and the cost of the penis stretcher itself.

I can recommend the Quick Extender Pro if you’re after some serious gains.

4. Massage-based Exercises

The good thing about massages is that they are incredibly effective, as long as you maintain a constant routine to enlarge it little by little.

It is also important that you know that this exercise consists in lubricating the penis well and massaging it constantly. These massages you can do yourself or ask your partner to help you, but remember that it is only a treatment to increase the size of the penis.

With these messages you must have a daily routine so you can see effectiveness, otherwise, you will simply waste your time, now the actors of the porn movies are recommending the Advanced Jelqing technique, a method that is causing a furor in that industry.

5. Weight Exercises

This method consists of placing a small device on the tip of the penis and then dropping a few light weights, with which you can achieve a good elongation.

You can do it from home but must be focused on this exercise because otherwise, it can cause some discomfort, because of the weight you have on your limb.

You can increase the weights depending on the time you have practiced this exercise, but there is no need to exaggerate.

Bonus: Vacuum Pump Exercises

penis pump exercisesYou can also enlarge your penis with the help of a penis pump, this is especially effective when it comes to girth gains.

It is easy to use a penis pump, place your penis inside the vacuum tube, and activate the pumping mechanism (hand pump, electric pump, or base pump). This will create a vacuum in the pump that draws blood to your penis just like when you perform penis exercises.

Hold the vacuum for 15-20 minutes and you’re done – you can see gains straight away.

Remember to take days off when you do vacuum exercises just like with all other physical training.

I have made several articles about different penis pumps that I would recommend you take a look at the top 10 best penis pump options.

Warnings and precautions

  • The exercises should never be painful. In case you notice pain, you should stop the exercise, re-read the instructions, and start doing it correctly again.
  • When it comes to stretching exercises, tension must be generated, but never painful sensations. The onset of pain is a warning that you may be overstretching the suspensory ligament, which could lead to painful erections.
  • Exercises to enlarge the penis are not miraculous: to obtain results must be applied step by step and above all be consistent with the routine.
  • Training more days than necessary or more time than necessary will make your results worse. You have to let the penis rest so that it can grow.

Maximize Your Gains with a Jelqing Serum

Performing penis exercises is a time-consuming process and there is no easy way around it but you can increase the gains with special serums/creams.

I highly recommend the Bathmates Max Out Jelq serum which works well. And yes, it does work with other exercises than Jelqing 😉

bathmate jelqing serum

How do I use it?

Simply put one squeeze of serum from the bottle into your hand and apply it evenly on the shaft of your penis before you start any type of penis exercise.

Leave the serum on your penis after you’re done for maximum effect – It will slowly work its way through your skin making it feel silky smooth.

You should have a look at my full Max Out Jelqing serum review if you like the idea of enhancing your exercises.

I recommend trying Bathmate Max Out Jelq Serum if you’re serious about your penis exercises.

Are you ready to take things to the next level?

phalogenics penis exercise programAll the above penis enlargement exercises are simple and easy to perform, but there is a lot more to it if you want to dive deeper into more complex penis exercises and daily routines.

The best exercise routine and video guide is called Phalogenics and it lets you follow a 12-week training routine that will increase your penis size by a lot!

Some of the benefits that you can enjoy:

  • All the exercises include an HD training video with instructions so it’s very easy to follow along.
  • The training can be done in less than 7 min. each day and does not require any special equipment.
  • You’ll get full access instantly after you purchase it.

I recommend Phalogenics if you’re serious about your penis exercises – Read my full review of Phalogenics here.

Update: Phalogenics is running a special promotion this fall that you can take advantage of. Click below and get instant access to your 7-minute. a day penis enlargement program and get that big penis that you always wanted.

buy Phalogenics here

8 Responses

  1. Hi
    I’m following the Phalogenics program and has seen some great agains already. I do the exercises 2 times a day, is that okay?
    I dont want to get injured because of overtraining.

    1. Hi
      Going though the penis exercise routine two times a day is okay. You can infact gain a lot more if you do that.
      So keep up the good work.
      Best regards,

  2. Is more than 2 cm possible? 3 or 4?
    My routine is 30 minutes forward/downward stretch and 7 minutes jelqing in the shower.


    1. Hi Roy
      Yes, sounds like you’re going for a good routine. Keep it up and I’m sure you’ll see amazing results, just remember that it takes time!

      Best regards,

  3. Hey CHarley,

    Do you recommend and/or have a program which has the bathmate hydropump (one you recommended) and penis master pro?

    Thank you!

    1. Hi

      You don’t need a specific program if you use both a penis pump and a penis extender but following the Phalogenics program will improve your results.

      Best regards,

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